Shifted Priorities log

[Grappleboxing]

0840-10 FBSF, 10 x 13 sec vacuums

1105- Incline of 3.5 on the treadmill. All walks are at 3.3 mph
(5 min walk, 1 min sprint at 9.0, 4 min walk, 30 sec sprint at 9.3, 3 min walk, 30 sec sprint at 9.6, 3 min walk, 20 sec sprint at 10.2, 3 min walk, 20 sec sprint at 10.6, 3 min walk, 20 sec sprint at 11.0, 6 min walk)
Calories-283
Distance-2.17 miles.
10 squats, 10 calf raises with 60lb barbell
Stretches

Bench: (65lb x10) x2, (95lb x10) x2, (145lb x5) x1
Some lat and front flies.

1310-13 push ups

1415- 14 push ups

1630-16 push ups

1845-10 push ups

2020-13 push ups

 

[Grappleboxing]

1000-10 FBSF, 10 x 15 sec vac

 

[Grappleboxing]

1520-3 min walk, 12 min run, 3 min walk. 12 squats, stretches. Felt awful during the run, this is why I try not to eat before runs. Damn cookies.
5 pull ups x3
Cable rows: (50lb x8) x2, 65lb x8, 72.5lb x8. 80lb x8, 95lb x1
Dumbbell shrugs 35lb x20, each side.
Lat pulldown 70lb x10

10 hyperextensions
(10 leg raises) x3
30 hanging knee lifts
30 crunches
10 flutter kicks
10 leg scissors
10 sec hardstyle plank

 

[Grappleboxing]

0840-17 push ups
0940-13 push ups
1155-13 push ups
1420-14 push ups

1520-(95lb bench x5) x2
(125lb x5) x5
(145lb x5)

OHP: (65lb x5) x2, (75lb x5) x3, (80lb x5) x1

Weightless dips, 8
5lb dips, 6
10lb dips, 4
10 push ups
Isometric wall push
Stretches



1750-5 min walk, 23 min run, 5 min walk

1830-Jiu Jitsu

2145- 10 push ups

 

[Grappleboxing]

0710-Incline of 4.0
(4 min walk at 3.3, 1 min sprint at 9.5) x2
5 min walk at 3.3
Cal-149
Dis-1.10 miles
10 squats
Stretches

4 pull ups x4
Lat pulldown 85lb x7
Cable rows: 50lb x10, 57.5lb x10, 65lb x8, 72.5lb x8, 80lb x4
Plate shrugs 35lb x25, each arm.

10 hyperextensions
30 leg raises
30 hanging knee lifts
30 crunches
15 4 count flutter kicks
30 sec plank

Some lat and front flyes.

 

[Grappleboxing]

1510-
Bench: (100lb x5) x2, (130lb x5) x5, (150lb x5)
OHP: (65lb x5) x2, (75lb x5) x3, (85lb x5)

5lb dip, 6
10lb dip, 4
25lb dip, 2

Isometric wall push, each side.

Stretches

1750-5 min walk, 22 min run, 5 min walk

1830-Jiu Jitsu

 

[Grappleboxing]

Nothing.

 

[Grappleboxing]

Nothing, but lots of walking.

 

[Grappleboxing]

0840-10 FBSF, 10 x12 sec vac

1040-
Bench: (105lb x5) x2, (125lb x5) x5, (145lb x5) x1, (175lb x1) x1

Squat: 65lb x5, 25lb dumbbell x15, 30lb kettlebell x10, 35lb kettlebell x5

Calf raises: 70lb barbell x20

Stretches.

 

[Grappleboxing]

1520-5 min walk, 26 min run, 4 min walk. Stretches.

6 pull ups, 5 pull ups, 4 pull ups
Lat pulldown 70lb x10
Cable rows 50lb x12, 57.5lb x10, 65lb x8, 72.5lb x7, 80lb x5
Plate shrugs 35lb x28

Some front and lat flyes.

10 hyperextensions
40 captain chair crunches
30 leg raises
20 4 count flutter kicks
10 v-ups
10 sec hardstyle plank

 

[Grappleboxing]

0700-11 push ups
0800-12 push ups
1125-14 push ups
1440-12 push ups

1455-
Bench: 115lb x11, 125lb x9, 135lb x7, 145lb x5, 155lb x3

OHP: 55lb x6, 60lb x5, 65lb x4, 70lb x3, 75lb x2, 80lb x1

Dips: Weightless x5, 2.5lb x4, 5lb x3, 10lb x4, 25lb x5

11 push ups
Isometric wall push, each side
Stretches


1810-3 min walk, 10 min run, 3 min walk

1830-Jiu Jitsu.

 

[Grappleboxing]

1525-4 min walk, 18 min run, 4 min walk.
Stretches

4 pull ups x4

Some lat and front flyes

10 hyperextensions

Cable pull down crunches
37.5lb x10, 47.5lb x5

Captain chair knee lifts, 5lb x20, weightless x20

Cable pulldown crunches are interesting. Didn't feel anything though. Will look up proper technique on line.

 

[Grappleboxing]

0740-15 push ups
0850-17 push ups
1000-20 push ups
1200-18 push ups
1345-15 push ups

1415-
Bench:95lb x6, 105lb x5
OHP (55lb x7) x2

1505- 12 push ups

1830-Jiu Jitsu.

Hmm, bench seemed to put a bunch of pressure on my left shoulder. Didn't want to go heavy and hurt something. Push ups feel fine though. I'll lay off bench until the new year, and see how it goes. If the pain resumes, I'll go get it checked out and drop bench in the meanwhile.

 

[Grappleboxing]

1225-
Incline of 3.5 on the treadmill. 12 min walk at 3.3 mph. Calories, 80. Distance, .66 miles.

Jacob's ladder. 3 min, 52 calories.

Stationary bike. 5 min, 30 cal.

Stair steppers with 5lb dumbbell each arm, 5 min.

Kettlebell squats
18lb x10
25lb x10
30lb x10
35lb x5

60lb barbell calf raises x20
Stretches

30 leg raises
10 hyperextensions
20 captain chair knee lifts

Some lat and front raises

 

[Grappleboxing]

1010-10 FBSF, 10 x 15 sec vac

1350-10 hindu push ups

1500-10 calf raises

 

[Grappleboxing]

Nothing.

 

[Grappleboxing]

1105-16 push ups, 10 squats
1240-17 push ups, 10 calf raises
1400-19 push ups, 10 squats
1510-15 push ups, 10 calf raises
1630-12 push ups
(20 4 count flutter kicks, 20 crunches) x3
30 leg raises
60 sec plank
10 supermen

1905-13 push ups

2140-16 push ups

 

[Grappleboxing]

1130-5 min walk, 24 min run, 5 min walk.
Jacob's ladder, 5 min, 77 Calories

Stretches

1830-Jiu Jitsu.

 

[Grappleboxing]

1045-5 min walk, 20 min run, 3 min walk

Kettlebell squats
18Lb X12
25Lb X12
30lb X8
35Lb X8
40Lb X6
45Lb x 6

Calf raises
70lb x20

Stretches

10lb hyperextension x10
30 captain chair knee lifts
10 hip thrust leg raises x3
20 4 count flutter kick
20 crunches
30 sec plank with 10lb plate

 

[Grappleboxing]

Nothing for the last few days beside walking around. Well, New Years and Christmas is over, time to start the ramp up for the PT test.

I'll take a mock pt test tomorrow, just to see how I do at the moment. Afterwards, I will transition to the 42 day plan.